Enjoying Summer with Histamine Intolerance
Longer days, warmer weather… summer is a time that many of us look forward to all year, and thankfully it's just around the corner!
While we all look forward to a holiday, when you’re living with histamine intolerance summer can also bring a wave of anxiety. Social events centred around food, the effects of heat on the body, and the disruption of travel can all feel like potential minefields.
We understand. The good news is that with a little planning and understanding, you can navigate summer with confidence. It all comes back to managing your histamine bucket, knowing what to look out for that fills it up, and how you can best work to empty it. This guide is about giving you the tools to do just that.
Sun, Heat, and Your Histamine Bucket
There is a reason that some people feel worse on hot and sunny days. Heat and sun exposure can influence your body’s histamine levels. This is an example of internal histamine release, which is different from the external histamine you get from food.
Heat can be a trigger for mast cells to release histamine into your system. Sunburn is an inflammatory process that also involves histamine release, while histamine is also created to get things like pollen and BBQ smoke out of your system. This internally produced histamine gets added to your histamine bucket, meaning you might have less capacity to deal with histamine from your diet on those very hot days.
Tips for Staying Cool
- Stay hydrated: Drink plenty of water throughout the day
- Seek shade: Avoid direct sun during the hottest part of the day (your phone's weather app should tell you which parts of the day have the highest UV rating where you are)
- Dress appropriately: Wear light, loose-fitting clothing made from natural fibres like cotton or linen
- Protect your skin: Always wear a high-SPF sun cream to prevent sunburn
Tips for a Low-Histamine Holiday
Travelling with any dietary restriction requires a bit of extra planning, but it’s absolutely achievable. Our mission at Tolerance is to help people with histamine intolerance to be able to do the things they want, and continue to live life to the fullest!
- Accommodation is Key: Booking self-catering accommodation like a holiday cottage or apartment gives you control over your meals. Having a small kitchen means you can prepare safe breakfasts and pack lunches, reducing the pressure of finding suitable restaurants for every meal
- Pack a Snack Stash: Don’t leave home without a supply of your favourite low-histamine snacks!
- Communicate Your Needs: This can be tricky. If you’re eating out, don’t be afraid to ask questions. Before you travel, you could learn a few key phrases in the local language, such as “no vinegar,” “no cheese,” or “freshly cooked, please” (or whatever your own unique triggers are!)
- Remember Your Toolkit: If you use a DAO supplement, make sure it’s on your packing list. It can be particularly useful for those holiday meals where you have less say over the ingredients and preparation methods
- Manage Travel Stress: Stress is a known trigger for internal histamine release. Build downtime into your itinerary, stay hydrated, and try to get enough sleep. A relaxed body is often a more resilient one
Navigating the Great British BBQ
The smell of a barbecue is a hallmark of the British summer, but for those with histamine intolerance, it can be a source of stress. Many classic BBQ foods, such as sausages, aged cheeses, and fermented sauces like ketchup, are high in histamine. But that doesn’t mean you have to politely decline every invitation.
Low-Histamine BBQ Swaps
Knowledge is your best tool at any social gathering. By knowing what to look for, you can build a plate of delicious, lower-histamine options. For a comprehensive overview, you can always refer to our Low-Histamine Diet & Food List.
- Opt for fresh meat and fish: Choose freshly cooked, non-marinated chicken, fish, or lean cuts of meat. Avoid processed meats like sausages and burgers which often contain high-histamine preservatives and fillers
- Stick to simple salads: A fresh green salad with a simple olive oil and lemon dressing is a great choice. Be cautious with pre-made salads, as they may contain high-histamine ingredients like vinegar, tomatoes, or aged cheese.
- Choose your veg wisely: Grilled red peppers and corn on the cob are fantastic low-histamine options!
Bring a Dish to Share
One of the most empowering things you can do is to bring a dish you know is safe for you. This removes the pressure and guarantees you’ll have something delicious to eat. A simple potato salad with a herb and olive oil dressing, a fresh fruit platter (with low-histamine fruits like melon and berries), or some homemade gluten-free bread can be wonderful contributions that everyone can enjoy.
Considering DAO Support
Many cases of histamine intolerance are linked to a deficiency in the diamine oxidase (DAO) enzyme, which is responsible for breaking down histamine from the food you eat. It is possible to supplement this enzyme. For instance, our food supplement Aperitif is designed to be taken 15-20 minutes before a high-histamine meal. Taking a DAO supplement before eating a meal you have less control over may be a helpful strategy for some people with a recognised DAO deficiency.
Summer is a time for enjoyment and relaxation. By understanding your personal triggers and equipping yourself with a few simple strategies, you can manage your histamine bucket and embrace the season. If you're just starting your journey, our Beginner's Guide to Histamine Intolerance might be a helpful resource. And as always, we recommend working with a qualified professional, like one of the dietitians specialising in histamine intolerance listed on our About page.
This article is for informational purposes only and does not constitute medical advice. Histamine intolerance is a complex condition and individual responses vary. Please consult a qualified healthcare professional for advice specific to your situation.